Mind Pump: Raw Fitness Truth

MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.   Pilates, yoga, running and swimming each give you something strength training can't. The guys break down the one thing each does best: Pilates for core and pelvic floor connection, yoga for breathing and calm, running for keeping a basic human skill, and swimming for low impact cardio you can do for life. They also talk about Vita Bella's founder calling every California customer himself, the best selling book of all time, a podcast invite that turned into a paid pitch, new sponsor Unconditional dog food, an Idaho dad who fought a black bear, and a tragic story from Highway 101. Then they coach live callers submitted through mplivecaller.com.   SPONSORS   Vita Bella / MP Hormones: https://mphormones.com Code: MP249 to get started with labs, a 45 minute medical consult and testosterone replacement, Enclomiphene or B12. First month $249.   Unconditional Pet Food: https://unconditionalpetfood.com/MINDPUMP Code: MINDPUMP for 20% off your first purchase.   ZBiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase.   LINKS   Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   SPOTIFY TIMESTAMPS   00:00 - Intro 02:18 - Pilates: why it helps with core and pelvic floor connection, and why small classes matter 10:47 - Yoga: breathing, isometric stretching and calming stressed out clients 16:58 - Running: why keeping the skill of running matters 23:18 - Swimming: the lowest injury risk cardio and why it lasts a lifetime 26:24 - Vita Bella's founder personally calls every California customer 35:07 - The best selling book of all time and Adam's podcast invite that turned into a paid pitch 46:51 - Unconditional dog food, the Idaho bear attack and the Highway 101 tragedy 57:52 - Caller: M.J. (South Carolina) — torn knee ligaments, how to build lower body strength safely 1:06:02 - Caller: Sergio (Quebec) — half marathon runner who wants to build muscle, gets MAPS Anabolic 1:21:08 - Caller: Megan (North Carolina) — repeated injuries from overtraining and under-eating, needs a year of healing 1:36:45 - Caller: Diane (Idaho) — mom of five, bad advice from a gym trainer, gets a coach call

MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.   Eating healthy does not have to cost a lot. The guys share the top 10 cheap foods that help you lose fat or build muscle: eggs, ground beef, white rice, cottage cheese, potatoes, frozen broccoli, tuna, chicken thighs, frozen berries and oatmeal. They also talk about manuka honey, the worst sicknesses they have ever had, the book You Are Not Your Brain, a two step parasite cleanse, and the rooftop Koreans of the 1992 LA riots. Then they answer questions from Instagram on pull-up progressions, scoliosis, abs and flexibility.   SPONSORS Manukora (Manuka honey): https://manukora.com/mindpump No code needed.    Organifi (parasite cleanse): https://organifi.com/mindpump Code: MINDPUMP for 20% off.   LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   00:00 - Intro 02:24 - Eat healthy on a budget — why it's a myth that it costs more, and why whole foods come before organic 07:09 - Foods 1-4: Eggs, ground beef, white rice and cottage cheese 14:03 - Foods 5-10: Potatoes, frozen broccoli, tuna, chicken thighs, frozen berries and oatmeal 24:31 - Manuka honey and why MGO matters 27:17 - The worst sicknesses the guys have ever had 35:04 - Would you rather lose your voice or your sight — plus the fake sign language interpreter 39:16 - You Are Not Your Brain — the four steps to rewire a bad habit 46:29 - The two step parasite cleanse — kill them, then bind and remove them 48:48 - The rooftop Koreans and the 1992 LA riots 53:59 - Q&A: Pull-up regressions, scoliosis with squats and deadlifts, and how to train abs 58:15 - Q&A: How important is flexibility in all planes

MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.   Dr. Stephen Cabral returns to break down the five lifestyle factors that Harvard research shows add an average of 12 years to a man's life and 14 years to a woman's — without expensive biohacking or exotic protocols. He and the guys cover the Harvard five in detail, why smoking destroys arteries through oxidative stress rather than just causing lung cancer, the ApoE genotype affecting 26% of the population that makes alcohol and saturated fat uniquely dangerous, how BMI and waist-hip ratio predict all-cause mortality, the Generation 100 study and the Norwegian 4x4 protocol that reduced mortality risk by up to 49%, GLP-1 concerns including hair loss, muscle wasting and gastroparesis in otherwise healthy users, the Do Health and VITAL supplement studies, and the nattokinase research showing 36.6% reduction in arterial plaque versus 11.5% for statins.   Coaching with Dr. Stephen Cabral: https://stephencabral.com/coaching Book — The End of All Disease: available now   SPONSORS   LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed.   LINKS   Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   00:00 - Intro 02:03 - Western medicine vs healthspan — why living longer isn't the same as living better 04:34 - The Harvard five — five lifestyle factors that add 12 to 14 years to your life 06:22 - Factor 1: No smoking — why it destroys arteries through oxidative stress not just lungs 07:00 - Factor 2: Alcohol — the ApoE genotype affecting 26% who cannot handle it 10:51 - Factor 3: BMI, body fat percentage and waist-hip ratio as all-cause mortality predictors 17:19 - Factor 4: Exercise — the Generation 100 study and Norwegian 4x4 protocol breakdown 26:48 - Factor 5: High quality whole food diet — 30 to 35g of fiber per day is the key metric 37:20 - GLP-1 concerns — hair loss, muscle wasting, gastroparesis and the 6 to 8 month tipping point 48:29 - Top longevity supplements — omega-3, vitamin D3 and the Do Health and VITAL studies 52:27 - Nattokinase vs statins — 36.6% vs 11.5% reduction in arterial plaque

MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.   You track your weight every morning, log every macro, and get your body fat tested whenever you can. So why do you still feel like you're spinning your wheels? In this episode of Mind Pump Show, Sal, Adam, and Justin make the case that for a lot of people, obsessive tracking isn't helping. It's actively wrecking your relationship with food, your body, and the whole damn process.   The guys break down exactly why the scale, body fat percentage, macro tracking, and circumference measurements can all send you spiraling, and what the actual research says you SHOULD be measuring instead.    Then the hosts shift to live coaching, taking calls from three real listeners: a 65-year-old lifelong athlete trying not to regress, a nearly-50-year-old guy wondering how to keep progressing without blowing up his joints, and a 36-year-old chemistry teacher who got a serious lower back wake-up call mid-deadlift. Real situations, real advice, zero fluff. Plus the guys go deep on NAD supplements, why liposomal delivery is the only oral form worth your money, Eight Sleep's autopilot study on temperature and deep sleep, and yes, Elon Musk's Tesla Roadster somehow makes an appearance too.   If you've ever let a number on a scale ruin a day where everything else was going right, this episode is for you. Hit play and find out what you should actually be tracking, and what you should probably just stop.   SPONSORS   Rho Nutrition (liposomal NAD+): https://www.rhonutrition.com/discount/MINDPUMP Code: MINDPUMP for 20% off everything.   Eight Sleep (Pod 5 Ultra): https://eightsleep.com/mindpump Use link for up to $350 off. HSA/FSA may qualify through Truemed — qualified customers save about 30% on average. Truemed is for qualified customers. HSA/FSA tax savings vary.   Super Patch: https://mindpump.superpatch.com No code needed, use URL for $30 off. Freedom (pain), Liberty (mobility), REM (sleep), Victory (athletic performance) and Focus (concentration).   LINKS   Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   00:00 - Intro 02:22 - T-shirt winners and store plug 03:53 - Why performance beats appearance as a health marker 6:23 - The problem with common tracking metrics 10:25 - Why the scale ruins progress for so many people 15:08 - Macro tracking: useful tool or obsessive trap 16:29 - Adam's personal goal and tracking mindset 30:45 - Sal's DEXA scan results and what they actually mean 38:19 - Eight Sleep autopilot study and sleep temperature science 49:36 - NAD supplements: what works and what doesn't 1:08:34 - Caller: Joseph (Michigan) — 65-year-old athlete avoiding regression, gets MAPS Anabolic two days a week plus mobility 1:22:24 - Caller: Mike (Pennsylvania) — approaching 50, good strength numbers, wants definition, gets diet coaching 1:33:25 - Caller: Jessica (Virginia) — chemistry teacher, 270-pound deadlift, lower back injury, gets MAPS Performance and lateral stability protocol 1:54:51 - Caller: Sarah (South Dakota) — one year postpartum, chronic hip pain since first pregnancy, gets single leg deadlift protocol and MRI recommendation   Products: MAPS 15 BOGO Funnel — https://maps15bogo.com/ MAPS 15 Minutes — https://www.mindpumpmedia.com/maps-15-minutes MAPS Symmetry — https://www.mindpumpmedia.com/maps-symmetry MAPS Strong — https://www.mindpumpmedia.com/mfp-maps-strong MAPS 15 Powerlift — https://15powerlift.com/ MAPS Performance — https://mapsperformance.com MAPS Muscle Mommy — https://mindpumpproducts.com/muscle-mommy MAPS 40+ — https://www.mindpumpmedia.com/maps-40 MAPS Anabolic — https://mapsanabolic.com MAPS Old Time Strength — https://www.mindpumpmedia.com/maps-oldtime-strength MAPS Prime Pro — https://www.mindpumpmedia.com/maps-prime-pro

My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it.   In this episode the guys break down the exact strategy to get from lean to sub-10% body fat as fast as possible. They cover why the deficit has to be dogmatic and consistent once you get below 10%, how to use carb cycling to preserve your sanity and your pumps, why steps are the most underrated fat loss tool and why adding more intense workouts is counterproductive at this stage, how to make peace with hunger that gets louder the leaner you get, why boring meals actually help you eat less, which supplements make a real difference for muscle preservation (EAAs, creatine and whey), why you should cut your training volume in half and play defense with lifting, why sleep becomes exponentially more important the leaner you get, and why cardio should be saved as a last resort for the final week or two — not used throughout. Justin is out sick so this is Sal and Adam only.   SPONSORS Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month.   LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:19 - Getting from lean to shredded — why below 10% is a completely different challenge 5:20 - Step 1: The deficit must be consistent and dogmatic — no cheating your way through this 8:19 - Step 2: Carb cycling for the mental part — why it works and how to structure it 15:41 - Step 3: Steps steps and more steps — why walking beats adding more workouts 20:04 - Step 4: Get friendly with hunger — it is going to be there and you have to make peace with it 24:20 - Step 5: Tricks for cravings — gum, seltzer, LMNT, boring meals and avoiding hyper palatable foods 29:42 - Step 6: Supplements for muscle maintenance — EAAs, creatine and whey 32:21 - Step 7: Play defense with lifting — cut volume in half and stop chasing gains 37:21 - Step 8: Sleep is non-negotiable — one bad night wrecks your cravings and recovery 39:36 - Step 9: When and how to use cardio — save it as the last resort for the final week or two